| Date |
Activity |
Course |
Type |
Distance ▲ |
Duration |
Pace |
|
| 8/12/2013 |
Swim |
Pool: 30 min kicks & river; 15 min run |
Mixed |
|
|
|
 |
| 7/27/2014 |
Run |
Bakery to GF: last shortcut |
Tempo |
|
0:07 |
|
|
| 9/1/2013 |
Run |
NO bakery run. Resting legs (R leg sore) |
Easy |
0.1 mi |
|
|
|
| 5/12/2014 |
Run |
WMS: 2 x 1:30 400 |
Tempo |
0.5 mi |
|
|
|
| 8/28/2013 |
Run |
Track: prog mile (2:20 2:00 1:45 1:30) w Christo |
Tempo |
1.0 mi |
|
|
|
| 9/2/2013 |
Run |
FtW: Jog mile from Blakely Harbor (in XT walk) |
Easy |
1.0 mi |
|
|
|
| 9/4/2013 |
Run |
Hike IcicleCynTr (Leavenworth) |
Easy |
1.0 mi |
|
|
|
| 9/9/2013 |
Run |
HS 2x400 (135 125) 1x800 (3:40) |
Interval |
1.0 mi |
|
|
|
| 9/12/2013 |
Run |
Jog from Hilltop to Bucsit/Sakai trail |
Easy |
1.0 mi |
|
|
|
| 4/22/2014 |
Run |
WMS track: 5 x 150 run )+ jog back |
Interval |
1.0 mi |
|
|
|
| 4/29/2014 |
Run |
WMS Track: 4x400 grass w kids (1:40-45) |
Interval |
1.0 mi |
|
|
|
| 5/2/2014 |
Run |
Track at WMS: jog + long jump |
Easy |
1.0 mi |
|
|
|
| 5/5/2014 |
Run |
WMS track: w kids doing 300s/jog back |
Easy |
1.0 mi |
|
|
|
| 5/6/2014 |
Run |
WMS: continuous grass loops w 50 sprint. |
Fartlek |
1.0 mi |
|
|
|
| 5/7/2014 |
Run |
WMS: ran 6x50 4x4 pass drills. Plus LJ on own |
Fartlek |
1.0 mi |
|
|
|
| 5/23/2014 |
Run |
WMS track: 3-4 fartlek 400s |
Tempo |
1.0 mi |
|
|
|
| 5/26/2014 |
Run |
Track: mile warmup |
Easy |
1.0 mi |
|
|
|
| 5/26/2014 |
Run |
Track: Mem Day Mile 6:31 |
Race |
1.0 mi |
|
|
|
| 6/20/2014 |
Run |
Track: Mile warmup, then pulled up w R ham |
Easy |
1.0 mi |
|
|
|
| 7/16/2014 |
Run |
XC at BP: .5 +.25 w varsity girls (jog .25) |
Tempo |
1.0 mi |
|
|
|
| 4/7/2014 |
Run |
WMS 2x800 cutdowns pacing kids |
Interval |
1.2 mi |
|
|
|
| 4/8/2014 |
Run |
WMS 2x800 cutdowns pacing kids |
Interval |
1.2 mi |
|
|
|
| 7/27/2013 |
Run |
800 2:48.8 1500 5:50.8 |
Race |
1.5 mi |
|
|
|
| 8/12/2013 |
Run |
Track: Warm-up, cool-down (w Christo Landry) |
Easy |
1.5 mi |
|
|
|
| 10/28/2013 |
Run |
Ft W boat ramp hill |
Hill |
1.5 mi |
|
|
|
| 4/21/2014 |
Run |
WMS grass 3x600 + jogs |
Tempo |
1.5 mi |
|
|
|
| 5/18/2014 |
Run |
Rhody warm-up: 12 min jog, strides on grass |
Easy |
1.5 mi |
|
|
|
| 8/15/2014 |
Run |
Phelps field: 12 x 110 m strides 23 sec), jog back |
Fartlek |
1.5 mi |
|
|
|
| 6/15/2013 |
Run |
Warmup for 5K: To mile #1 and back |
Easy |
2.0 mi |
17:00 |
8:30 |
|
| 7/4/2013 |
Run |
Warmup (mile route backwards). Cool to HS |
Easy |
2.0 mi |
|
|
|
| 8/12/2013 |
Run |
Track: 3x1K (5:00) w Mariann + 400 |
Interval |
2.0 mi |
|
|
|
| 8/26/2013 |
Run |
800m circa HS grass field: 2@3:30 +mile jog |
Interval |
2.0 mi |
|
|
|
| 8/28/2013 |
Run |
HS-Commodore easy (9 min pace) |
Easy |
2.0 mi |
|
|
|
| 9/7/2013 |
Run |
Lk Wilderness: Jog 3k "relay" course |
Easy |
2.0 mi |
|
|
|
| 9/24/2013 |
Run |
Grass drills: + warmup |
Easy |
2.0 mi |
|
|
|
| 10/2/2013 |
Run |
LWP race: 3xhills. Last mile. |
Easy |
2.0 mi |
|
|
|
| 10/8/2013 |
Run |
HS grass field |
Easy |
2.0 mi |
|
|
|
| 10/10/2013 |
Run |
HS grass field |
Easy |
2.0 mi |
|
|
|
| 10/14/2013 |
Run |
HS track |
Easy |
2.0 mi |
|
|
|
| 10/16/2013 |
Run |
LWP: x2 hills to 2-mile. x2 last 1/2 for Shawn |
Easy |
2.0 mi |
|
|
|
| 10/30/2013 |
Run |
HS track |
Easy |
2.0 mi |
|
|
|
| 2/22/2014 |
Run |
LaConner warm-up: jog out mile & back |
Easy |
2.0 mi |
|
|
|
| 4/30/2014 |
Run |
WMS track, alone: 2 miles (9:00) pace |
Easy |
2.0 mi |
|
|
|
| 7/16/2014 |
Run |
XC BP hills, FTS from Memois Cr. 1x east, 5x west. |
Hill |
2.0 mi |
|
|
|
| 8/22/2014 |
Run |
Phelps trail: mile out/back |
Easy |
2.0 mi |
|
|
|
| 8/29/2014 |
Run |
XC at Pt Gamble trails: HILLS |
Hill |
2.0 mi |
|
|
|
| 6/16/2013 |
Run |
Port Gamble trails--monitor 5K course at jog |
Easy |
2.5 mi |
|
|
|
| 10/13/2013 |
Run |
Bakery to Mandus O: hard tempo pace |
Tempo |
2.5 mi |
|
|
|
| 10/29/2013 |
Run |
HS: fartlek on grass |
Easy |
2.5 mi |
|
|
|
| 11/28/2013 |
Run |
BP: warmup, cool don |
Easy |
2.5 mi |
|
|
|
| 6/16/2014 |
Run |
XC from WMS: to Laughing Salmon |
Easy |
2.5 mi |
|
|
|
| 7/21/2014 |
Run |
Track: 4x800 tempo (3:45-50) |
Interval |
2.5 mi |
|
|
|
| 7/28/2014 |
Run |
Track: 3x1K tempo |
Interval |
2.5 mi |
|
|
|
| 8/20/2014 |
Run |
BP: alone. Jog 1.5 (8:40), Tempo 1.5 (7:40 pace), 1K (4:20) |
Easy |
2.5 mi |
|
|
|
| 8/18/2014 |
Run |
Ft W: w Anne. Blakely trail |
Long |
2.9 mi |
|
|
|
| 7/19/2013 |
Run |
2 mile warm-up, 1 mile cool down (2 m: walk/jog) |
Easy |
3.0 mi |
|
|
|
| 7/27/2013 |
Run |
2 mi warm-up + later 1-mi warm-up: w 10 100m strides |
Easy |
3.0 mi |
|
|
|
| 8/29/2013 |
Run |
HS-GF (Sakai out, Sands back) |
Easy |
3.0 mi |
|
|
|
| 9/16/2013 |
Run |
FtW: Fast off/on to monitor XC on trails |
Tempo |
3.0 mi |
|
|
|
| 9/18/2013 |
Run |
Dont remember: something XC. Guess distance |
Easy |
3.0 mi |
|
|
|
| 9/20/2013 |
Run |
Phelps: to Sumanee/back |
Tempo |
3.0 mi |
|
|
|
| 10/5/2013 |
Run |
Twilight 5K: Mob-run in costume |
Race |
3.0 mi |
|
|
|
| 10/5/2013 |
Run |
Twilight Meet: To/fro for mile splits (6 x .5) |
Easy |
3.0 mi |
|
|
|
| 10/9/2013 |
Run |
BP setting course, timing |
Easy |
3.0 mi |
|
|
|
| 10/22/2013 |
Run |
HS track. |
Interval |
3.0 mi |
|
|
|
| 10/23/2013 |
Run |
HS track. |
Interval |
3.0 mi |
|
|
|
| 10/25/2013 |
Run |
HS-Sakai trail |
Easy |
3.0 mi |
|
|
|
| 10/28/2013 |
Run |
Track 3x1K + mile warmup |
Interval |
3.0 mi |
|
|
|
| 11/4/2013 |
Run |
HS track: 2 miles warm/cool, RACE 6:14 |
Race |
3.0 mi |
|
|
|
| 2/23/2014 |
Run |
Bakery on own: to HS, Rotary Park etc |
Easy |
3.0 mi |
|
|
|
| 3/10/2014 |
Bike |
Spin upstairs: 2 x 10 minutes |
Easy |
3.0 mi |
|
|
|
| 6/15/2014 |
Run |
5K Pt G course |
Easy |
3.0 mi |
|
|
|
| 6/16/2014 |
Run |
Track: 200s + 2 min jog |
Interval |
3.0 mi |
|
|
|
| 9/1/2014 |
Run |
Bakery to GF: W rd to Hilltop, penultimate cutoff |
Interval |
3.0 mi |
|
|
|
| 7/4/2013 |
Run |
Winslow 5K: 1 m w Anne (8:30) m 2 8:00, m3 <7:00 |
Race |
3.1 mi |
23:44 |
7:40 |
|
| 11/28/2013 |
Run |
BP: 5K RACE 22:16 |
Race |
3.1 mi |
|
|
|
| 6/15/2013 |
Run |
Fall City. Flat, out/back course along river |
Race |
5.0 km |
21:19 |
6:52 |
|
| 7/7/2014 |
Run |
Track: 2x mile (8), 1x1200 (10 pace) |
Interval |
3.2 mi |
|
|
|
| 8/20/2014 |
Run |
BP: tempo mile w V girls, 2.25 tempo miles w John Murphy |
Tempo |
3.3 mi |
|
|
|
| 4/16/2014 |
Run |
WMS grass: 7x450m w 150 jog (relay) |
Interval |
3.3 mi |
|
|
|
| 8/31/2013 |
Run |
BP: paced 400/800 (1:45-2:15). Main trail + bush-trail |
Fartlek |
3.5 mi |
|
|
|
| 9/9/2013 |
Run |
HS-Winslow |
Easy |
3.5 mi |
|
|
|
| 10/3/2013 |
Run |
HS: Sakai, NTown, Commodore |
Easy |
3.5 mi |
|
|
|
| 1/23/2014 |
Run |
Faulk Hill x 2 (444 433) back by Messenger |
Hill |
3.5 mi |
|
|
|
| 3/5/2014 |
Run |
Gazzam/Crystal Springs w Anne, Sadie |
Easy |
3.5 mi |
|
|
|
| 3/5/2014 |
Run |
Track |
Interval |
3.5 mi |
|
|
|
| 6/9/2014 |
Run |
WMS-Shephard Way loop |
Easy |
3.5 mi |
|
|
|
| 6/15/2014 |
Run |
5K Pt G course |
Race |
3.5 mi |
|
|
|
| 7/14/2014 |
Run |
Track: 1600 800 2000 (8:00 pace) |
Interval |
3.5 mi |
|
|
|
| 7/30/2014 |
Run |
XC at BP: 400 800 1200 1600 1200 |
Interval |
3.5 mi |
|
|
|
| 8/18/2014 |
Run |
Track: 3x mile tempo (714 709 712) |
Tempo |
3.5 mi |
|
|
|
| 7/1/2015 |
Run |
BP-GF Trillium Loop |
Easy |
3.5 mi |
|
|
|
| 9/13/2013 |
Run |
Battle Point loop |
Tempo |
3.7 mi |
|
|
|
| 6/17/2013 |
Run |
Track: 1600, 1200. 800, 400, 400/7:30-40 pace |
Interval |
4.0 mi |
|
|
|
| 6/17/2013 |
Run |
Ft Ward--ramp to parade grounds, big fort, salmon farm, old stai |
Long |
4.0 mi |
|
|
|
| 6/21/2013 |
Run |
Gazzam: 4 m at 8:45, w 4 90 sec surges |
Fartlek |
4.0 mi |
|
|
|
| 7/1/2013 |
Run |
2x1.2m/.5m 705/306/635/310 |
Interval |
4.0 mi |
|
|
|
| 7/8/2013 |
Run |
Track 3x200/300/400 (1:28) w = distance jog |
Interval |
4.0 mi |
|
|
|
| 7/16/2013 |
Run |
Rio Grande Canyon from Pilar. 2 mi, out-back. |
Easy |
4.0 mi |
|
|
|
| 7/19/2013 |
Run |
8x400 (400 jog) 6@1:29, + 1:37 +1:35. Round Taos ball fiields. |
Interval |
4.0 mi |
|
|
|